Nutrition Tips Simple Sauces: Savory, spicy, creamy or nutty, sauces are flexible additions to meals

When you follow a low-sodium diet, you’re told to stay Some meals you can these away from sauces. But protecting your kidneys and heart doesn’t mean you have to give up the creamy make with sauces goodness of a white sauce , the savory flavor of gravy  Macaroni and cheese or the buttery smoothness of hollandaise sauce.  Shepherd’s pie Most sauces are salty because they start with a high-  Green bean casserole salt broths. You can use broth with less salt or no salt  Homemade chicken, mushroom or added and still have a sauce with great flavor. Try mak- celery soup ing your own homemade broth, freeze and use when-  Poached eggs and asparagus with ever a recipe calls for stock. Homemade broth is also a hollandaise sauce great way to save money, and will make any dish taste  Smothered pork chops divine.  Fettuccine Alfredo  Chicken with White Wine Sauce Homemade broth  Barbecued Spareribs 1 pound chicken wings or backs, or inexpensive fish,  Thai noodles with peanut sauce shrimp shells, beef, or mushrooms  Chicken skewers with peanut sauce 8 cups water  Homemade chicken nuggets with 1 onion, chopped sour cream dill dipping sauce 1 celery stalk, chopped  Spaghetti with meat sauce 1 carrot, chopped  Chilled shrimp with seafood sauce 4 peppercorns 1 bay leaf

Combine all in a big pot and cook long and slow, at least an hour, longer if you have time. Strain and re- serve broth. Freeze with 1 inch headspace in plastic containers. dried herbs Simple White Sauce 2 tablespoons flour Mix flour and margarine or butter in a 2-cup 2 tablespoons margarine or butter glass measuring cup. Microwave for 30 seconds, 1 cup milk stir, microwave another 30 seconds. Add cream and spices, stir. Microwave 1 minute, stir again. 1/4 teaspoon dry mustard Microwave 1 more minute. If not thickened, add 1/4 teaspoon paprika another minute. Makes 4 servings. Use in place of 1/2 teaspoon parsley, basil or any other fresh or any creamed soup.

Combine ingredients in small glass bowl. Quick Hollandaise Sauce Microwave on 50 percent power for a minute, 2 tablespoons sour cream stir. Makes 1/4 cup. Double or triple as needed.

2 tablespoons mayonnaise Nutritional information: Calories: 131, 1/2 teaspoon Dijon mustard Carbohydrates: 1 gram, Protein: 1 gram, Sodium: 108 1/2 teaspoon lemon juice milligrams

thyme leaves Easy, Low-Salt Gravy

2 carrots cut in 1-inch lengths

2 celery stalks, cut in 1-inch lengths Simmer vegetables and mushrooms in a large 1 1/2 cups saucepan for a half-hour. Remove veggies and mushrooms, chopped bay leaf, discard. Pour broth into glass measuring cup. Add butter to a large frying pan, melt over 1 bay leaf medium heat. Add flour and thyme. Stir until 3 tablespoons lightly browned, and flour begins to hold unsalted butter together in a ball. Slowly add broth, stirring 2 tablespoons flour constantly, until thickened. Serve. Yields 8 servings. 2 tablespoons fresh

Sour Cream Dill Sauce Mix ingredients together in a food processor or blender until smooth. Refrigerate overnight. 8 ounce container sour cream Serve over seafood or fresh vegetables. 2 tablespoon chopped fresh dill

2 tablespoon fresh lemon juice Nutritional information: Per 2 tablespoons, Calories: 1 clove garlic, minced 62, Carbohydrates: 2 grams, Protein: 1 grams, Sodium: 15 milligrams, Phosphorus: 25 milligrams, Potassium:

48 milligrams

1 tablespoon minced fresh ginger root Peanut Sauce 2 teaspoons crushed red pepper flakes (optional)

1/4 cup honey 1 fresh lemon

1/4 cup smooth peanut butter 1/4 cup chopped fresh cilantro (optional)

2 tablespoon crunchy peanut butter (optional) In a small bowl, combine all ingredients Adjust 2 tablespoons low sodium soy sauce garlic, ginger, red pepper flakes as desired. Top 2 tablespoons unseasoned rice vinegar with fresh lemon juice and cilantro.

2 tablespoons vegetable or peanut oil

1 tablespoon sesame oil Nutritional information: Calories: 176, 2 teaspoons minced fresh garlic Carbohydrates: 15 grams, Protein: 3 grams, Sodium:

White Wine Sauce Add white wine to sauté pan that you used to cook chicken or pork. Whisk in flour until you 1 tablespoon butter have a smooth paste. Slowly add chicken broth 1 tablespoon all-purpose flour whisking constantly until you have desired

¼ cup white wine consistency. Remove from heat and add butter and parsley. Serve over chicken or pork. 1 cup chicken broth

1 tablespoon parsley, chopped Nutritional information: Calories: 49, Carbohydrates: 3/4 cup no-salt added ketchup John’s BBQ Sauce 1/2 teaspoon garlic powder A great recipe for adding flavor to meats, fish, tofu and vegetables. 1/2 teaspoon onion powder

3/4 cup brown sugar 1/8 teaspoon ground, black pepper

1/4 cup Worcestershire sauce Use a whisk to blend all ingredients well. Use immediately or store in the refrigerator for up to 1/4 cup reduced sodium soy sauce 2 weeks. 1/4 cup rice wine vinegar (or other white vinegar) 2 tablespoons canola oil Nutritional information: Calories: 46, Carbohydrates: 8 grams, Protein: 0 grams, Sodium: 102 milligrams, 2 tablespoons mustard

Spaghetti Sauce with Fresh Herbs Sautee onions, mushrooms and garlic. Add 4 Fresh tomatoes skinned and chopped. tomatoes, boxed tomatoes and fresh herbs. 1 box UHT Italian pureed tomatoes Simmer 15-20 minutes till thickened, stirring to 2 cloves garlic keep from sticking. Serve over pasta.

1/4 cup chopped onion Nutritional information: Calories: 62 , 4-6 fresh mushrooms Carbohydrates: 12 grams, Protein: 3 grams, Sodium: 1/2 cup chopped fresh basil, oregano and parsley 22 milligrams, Phosphorus: 62 milligrams, Potassium:

Combine all ingredients in a bowl. Chill until Seafood Dipping Sauce serving time. 1/4 cup mayonnaise Nutritional information: Calories: 56, Carbohydrates: 1/4 cup plain yogurt 1 gram, Protein: 0 grams, Sodium: 56 milligrams, Phosphorus: 0 milligrams, Potassium: 56 milligrams 1 1/2 tablespoons fresh lime juice 1 teaspoon capers, rinsed, drained and chopped Pinch of ground red pepper